Increased and prolonged tension on the muscle equals more muscle breakdown. More muscle breakdown means more growth, Speer adds.
The final set of max reps close-grip pushups may bring you to muscular failure and have your arms feeling like jello, but Speer says that's just fine as it will encourage muscular hypertrophy (fancy word for growth).
Directions: Perform the exercises below in the order listed. Do 45 seconds of work followed by 15 seconds of rest.
1a. JM press
1b. Close-grip pres
1c. Close-grip pushup
Rest for 60 seconds. That's 1 round. Perform 3 to 5 rounds.